WODconnect

Just what the doctor Rx'd Workouts

Need a training program?

We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!

Training programs

  • 750m row, OHS, Power Clean, Wall Balls Workout

    30 OHS - 95 lbs
    40 Power Clean - 95 lbs
    50 Wall Balls - 20
    750m row

  • Slamballs, HRPU, Deadlifts, Rope Climbs Workout

    21-18-15-12

    Slamballs 30/20
    Hand release push ups
    Deadlifts 185/135 mod 115
    Perform 1 rope climb after each round - MOD 3 mini climbs

    Time: 14:03 (need to look @ board to make sure of time)

  • Leg Burner Workout

    Pre WOD: 5 x 3 front squat. Same weight each set.

    225lbs

    WOD
    For time:
    30 Wall Ball Shots (#20/16)
    10 Front Squats (#165/105)
    40 Pull-ups
    10 Front Squats
    30 Wall Ball Shots
    40 Pull-ups
    10 Front Squats
    30 Wall Ball Shots

    Used 20lb wall ball and 165 on front squat

  • 3.11.2013 - March Madness Workout

    3x8 Strict Press @ ~ 75%-115

    Complete as many rounds as possible in 10 minutes of:
    185/135 pound Deadlift, 5 reps
    5 HSPU, 10 Pull Ups

  • Strict Weighted HSPU Workout

    Skill
    5x5 Strict Weighted Unbroken Handstand Pushups 10kg (2 mins rest)

  • Wendler 5/3/1 w3d1 Workout

    Continuing 5/3/1 in the garage, w3d1.

    Warmup:
    5 min jump rope w/ DU practice; some 20" box jumps; resistance band stretches.

    Tried out my box's 20" side for the first time. Worked like a charm.

    PRESS:
    Warmup: 5 x 30, 5 x 40, 5 x 45
    Work sets: 5 x 55, 3 x 65, 1+ x 70 (11 reps)

    Really nice. Thought I could maybe eke out a 12th, but I failed. Felt like I could keep pressing for ages, but my arms gave out. Strstd.com has my theoretical 1RM at 93#, an improvement from last time.

    5 x 10 @ 40
    Easy.

    DEADLIFT
    Warmup: 5 x 95, 5 x 120, 3 x 145
    Work sets: 5 x 180, 3 x 200, 1+ x 225 (8 reps)

    Very nice too, though I'm a bit tired b/c I just deadlifted yesterday. The 1+ round was until failure. Strstd 1RM calculated at 277#, a nice PR if I can get there. Need more plates for that.

    5 x 10 @ 120
    Also easy. Took them kinda fast.

  • Emom 32 Workout

    6 min
    Even ab 10
    Odd db snatch 4+4
    2 min rest
    6min
    Hspu 6-12
    Row 10
    2 min rest
    6 min
    Du 40-60
    T2B 6-12
    2 min rest
    6 min
    Bob 6-12
    Pull up 6-12

  • Metcon Workout

    • 4 Round of:
    Pistol Squats 28 reps
    BB Power Clean (50/35Kg) 14 reps

  • Wendler 5/3/1, week 2: Press & Deadlift Workout

    5/3/1 week 2
    rest 1-5 min

    OH Press
    warm-up
    20x5, 25x5, 30x3
    working set
    35x3, 40x3, 45x3+ (12) (1RM @60# +5#)
    5x10 @ 25#

    Deadlift
    warm-up
    55x5, 65x5, 80x3
    working set
    95x3, 110x3, 120x3+ (12) (1RM @153# +3#)
    5x10 @65#

  • Wendler 5/3/1, week 2 : Bench & Squat Workout

    5/3/1 week 2
    rest 1-5 min

    Bench Press
    warm-up
    30x5, 40x5, 45x3
    working set
    55x3, 60x3, 70x3+ [(9) 1RM @90# +5]
    5x10 @ 40#

    LBB Squat
    warm-up
    45x5, 55x5, 65x3
    working set
    80x3, 90x3, 100x3+ [(11) 1RM @127# +2]
    5x10 @55#

    I think 30 squat cleans yesterday wore me out for upping my squat reps today. Also that 11th squat was kind of sad.